Mindful Meditation for Peace of Mind

You don’t have to practice yoga every day. But when you need your practice, you’re going to wish you’d been practicing every day.

Yoga is a physical, emotional and psychological practice. The physical part, the poses, is the most obvious. The emotional and psychological components of a yoga practice are much harder to understand. But tapping into the emotional, mindful and psychological aspect of yoga presents a platform for training the mind to avoid negative self-talk and unnecessary distractions. Try practicing mindfulness meditation as a way to navigate difficult experiences, understand interpersonal relations and ease the suffering of yourself and those around you.

When the body is suffering, there are tools that can be used for healing. Tools such as resting sore muscles, splinting broken bones or massaging tired muscles are all useful for healing what ails the physical body. On the contrary, when the mind is tired or emotional pain is present, the tools necessary to heal are not as apparent. The subtle body and the mind present great complexity and require tools such as mindfulness yoga for healing.

There will always be suffering. Emotional suffering is an inevitable part of the human condition. Heartbreak, loss, failure, rejection…these are just a few examples of suffering that every human will experience. The attachment to this suffering is optional. As children, our personality structure is based on seeking love from the environment. Seeking and finding love is a strategy of the ego and children must pursue love and acceptance as a survival technique. As we reach adulthood, however, the pursuit of love, acceptance and pleasure creates a false sense of self. Constantly seeking approval and love from external sources represents the inherent idea that we are “not enough” as we are and thus suffering ensues when external circumstances of love and acceptance change or disappear.

The strategy for navigating difficult emotions and indulging in less suffering is to train the mind and heart to be free of misunderstanding of the true self. Mindfulness meditation is the tool. Our lives are a collection of stories and the challenge is to understand that these stories are not the totality of our existence.

By understanding that experiences and situations are often beyond our control, we can escape the assumption that experiences and emotions represent our faults as humans.

The intention of mindfulness meditation is to develop a strength where sensations such as emotions are present, but not threatening.

Our greatest challenge to misunderstanding ourselves is interpersonal relationships. If, as Sartre said, “Hell is other people,” then how can we escape that hell? Sartre did not mean this literally; as in, he didn’t mean that other people are poisonous villains. What he meant was that much of our understanding of ourselves comes from the knowledge that other people already have of us. Our interactions with family, friends, strangers and coworkers creates parameters for how we are judged. In turn, we judge ourselves by the same criteria. If we can escape this judgement and stop allowing other people’s perception of us to be the dogmatic definition of ourselves, we can achieve a sense of peace and a deeper understanding of ourselves.

A heart-cultivation practice is a mindfulness meditation technique that acknowledges the other people around us, but does not focus on the mutual judgements and expectations we have for each other. This is a strategy for exercising the four qualities of the heart. It’s a useful strategy for managing difficult emotional times, but is most beneficial if it’s part of a regular practice.

Loving kindness

Compassion

Sympathetic job

Equanimity

Loving Kindness (metta)

Loving kindness is an inclusive, unconditional love for all living beings. It is not based on “merit,” and has no expectations of anything in return.

Start with yourself.

May I feel at home in my life.

May I trust the process of my life

May I feel patience with my circumstances

May I be free from harm

May I find peace and joy in this world

May I be happy

Next move on to a neutral person. This can be someone with whom you have limited interactions. For example, someone that you see on your daily commute to work or the receptionist at the gym or the cashier at the grocery store. Practice sending loving kindness to this person with whom you have no positive or negative interactions with. A neutral relationship.

May he feel at home in his life

May he trust the process of his life

May he feel patience with his circumstances

May he be free from harm

May he find peace and joy in this world

May he be happy

Finally, if you feel ready, move on to someone with whom you have a very trying relationship. Do the best you can.

To the best of my ability, I wish her comfort in her own life.

To the best of my ability, I wish her patience with her own circumstances

To the best of my ability, I wish her freedom from harm

To the best of my ability, I wish her happiness and health

Compassion (karuna)

Practice compassion by taking note of all the stages of suffering. Refrain from seeing suffering as a binary creation. Suffering is more than a start point and an end point. Suffering is a string of constituent parts and to be compassionate is to look at what is happening and look at the circumstances that gave rise to it. Being compassionate is the ability to recognize and be with pain and know that it is not personal. Rather, the experience of pain can be construed as a welcoming to the human family.

Practice compassion by choosing a person who you know is suffering. Focus on their experience.

May he be free from pain and suffering

May he grant himself permission to love

May he forgive those who have hurt him

By developing a feeling of compassion in your heart, you are cultivating an energy. By practicing this compassion, you are allowing this energy to grow and propagate.

Sympathetic Joy (Mudita)

Create sympathetic joy by acknowledging joy in the simplicity and finding joy in other people’s joy. This is a challenging practice, but it’s important to remember that someone else’s joy does not take away from your own potential for joy. The opponents of joy are envy and jealousy, but by unselfishly noticing someone else’s joy, the poisonous opposite feelings can dissolve.

May her feelings of joy be abundant

May she feel joy in the simplicity of her life

Equanimity (Upekkha)

Equanimity is love plus insight and is characterized as evenmindedness. Cultivating equanimity creates a skill set where you are not thrown off balance by your experiences. It is a recognition that all experiences, good and bad, are impermanent and that participation in the human experience will always present highs and lows, but neither needs to define you

I love all beings and understand that all their experiences are impermanent

I love all beings and understand that making space for love, compassion, joy and kindness is the way to peace, not clinging to craving, jealousy, envy, pleasure or fear.

Conclusion

A regular mindfulness meditation practice is a tool for achieving emotional stability. By cultivating loving kindness, compassion, sympathetic joy and equanimity, we can participate in the human experience with ease and understand that our experiences are not the sum total of our existence.

A traumatic or difficult experience may prove to be the catalyst to start practicing mindfulness, but the practice will be of most use if it’s done regularly. You don’t need to practice yoga every day, but when you need your practice, you’re going to wish you had practiced every day.